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In the dictionary, "to bloat" means "to swell up or inflate, as with liquid or gas." (Ah, so that's why you've been feeling like a hot-air balloon.) And bloating means discomfort — and lots of it, since it may be one of your most frequent and least charming pregnancy symptoms, first showing up around week 11 and likely lasting through delivery day.

What causes it?

It almost seems that your jeans start to feel snug as soon as the pregnancy test comes back positive — and you can thank the hormone progesterone for that puffy phenomenon. While progesterone is essential for maintaining a healthy pregnancy (it is, after all, the pro-gestation hormone), it also triggers that oh-so-delightful trio: bloating, burping, and farting. Why? Progesterone causes the smooth muscle tissue in your body (including the gastrointestinal tract) to relax. This slows down digestion, giving the nutrients from food you eat more time to enter your bloodstream and reach your baby. That's the good news. The bad news is this slower digestion can cause bloating. What’s more, your expanding uterus places increasing pressure on your rectum, which can wreak havoc on muscle control and lead to the passing of some serious wind.

What you need to know

Sorry, but that ate-too-much feeling you're experiencing is likely to get worse as your uterus keeps expanding and pressing on your stomach and intestines. It's a bit of a pain for you (literally), but take comfort in knowing that your baby is oblivious to your discomfort. He's snug as a bug in your womb, just listening to the beautiful gastric music your body is making.

What you can do

Drink plenty of water. This helps keeps things moving through your system to avoid constipation, which can aggravate bloating.

Fit in fiber. Keep a healthy level of fiber in your diet – think leafy greens, legumes, whole grains (like whole wheat bread or pasta), and fruits. On the flip side of fiber: Too much can be a gas accident waiting to happen. If you're fitting fiber in for the first time in your life, introduce it slowly and gently.

Opt for smaller meals. The more food you pump in at a sitting, the more gas you'll be pumping out. Fueling up on six small meals a day or three moderate ones plus two or three snacks will not only keep your nutrition levels constant to better nourish your baby, they'll prevent your digestive system from getting overloaded, keeping gassiness in check.

Slow down. Take a hint from your pregnant digestive tract, and slow it down (see, your mom was right all along). If you typically scarf down your lunch in five minutes flat, you're probably swallowing a lot of air along with that food. The air will end up settling into your system in the form of painful gas bubbles (no pain to your baby, just you). So, no matter how busy your days are, do your best to eat at a leisurely pace. Not only will you cut down on your discomfort, but you'll be giving yourself the break you deserve.

Try to relax. Anxious eating (lunch gobbled while you're finishing a report; dinner devoured when you're having an argument with your mother on the phone) also leads to air swallowing. So don't eat your sandwich with a side of stress. Stop and take a few deep breaths to calm yourself before and during your meal — and remember that "lunch break" means that you're actually supposed to take a break while you eat lunch.

Cut back on the beans. Their (well-deserved) reputation precedes their entrance…and exit. You don't have to give them up entirely (they're a great source of protein and other nutrients), but try not to overdo them, and stick to your pregnancy diet. Other foods in the gas club include cabbage, onions, fried foods, sugary foods, and rich, buttery sauces. Avoid those that you're probably better off avoiding anyway (like the onion rings that combine two club members in one potent dish), and moderate your intake of the others (a side of slaw, not a mound).

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